Nutrition with Wendi



Protein in FoodPortionProtein (grams)Carbohydrate in FoodPortionCarbohydrate(grams)Cottage cheese, low-fat1 cup30Whole wheat bread2 slices30 Broiled, skinless chicken breast3.5 oz.29Whole-wheat pita 1 whole35 Roasted turkey breast3 oz.25Instant Oatmeal1 packet35 Tuna, water packaged3 oz.25Brown rice (cooked)1 cup45 Lean beef sirloin3oz.25Cream of wheat0.5 c.15 Hamburger4 oz.20Baked potato6 oz.40Halibut, fish3 oz.23Sweet potato5 oz.25 Pork chop4 oz.18Fruits (raspberries, blackberries, blueberries)1 cup15-30Beef and bean chili1 cup.15Banana1 med22 Whey Protein Isolate1 oz. scoop25Melons, cantaloupe, honeydew1 c.15Greek Yogurt2/3 cup18Pasta1 c.40Non-Greek yogurt6-8 oz.14Whole-grain BagelLarge45-55String cheese1 oz.8Grapes1 c.30Milk, low-fat1 cup8Orange1 lg33Boiled egg1 lg6Whole grain pasta1 c. cooked40Tofu1 cup.20 Whole wheat pretzels1 c.30Garbanzo or black beans1 cup.12High-fiber granola28 g20Almonds1 oz.6Quinoa0.5 20White fish4 oz.28Kefir1 c.20Pumpkin seeds1 oz.7Whole grain waffle2 (4”)26Source: Review of Dietetics 2017-2019, Culinary Nutrition Publishing & fdc.nal. ................
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